Mobility · Mind Body
Tai Chi Single Whip
Tai Chi Single Whip combines a slow weight shift, an opening stance, a hooked hand, and an extended palm. It practices balance, leg control, and coordination between your torso and arms.
- Beginner
- Compound
- Low injury risk
- No rest timer
How to do it
- Stand with your feet hip-width apart, knees slightly bent, and arms rounded in front of your chest.
- Shift your weight onto your right leg.
- Extend your right arm to the right at shoulder height, with fingertips gathered into a loose downward-pointing hook.
- Step your left foot diagonally forward to the left, toes pointing along the diagonal.
- Transfer weight gradually onto your left leg, bending your left knee.
- Extend your open left palm along the same diagonal at shoulder height, with your elbow slightly bent.
- Settle into the stance with your right knee soft and both feet flat.
- Return slowly to your starting stance.
Form cues
- Let your chest follow your palm.
- Keep your shoulders heavy.
- Breathe naturally throughout.
- Keep your head over your hips.
Common mistakes
- Left knee collapsing inwardGuide your left knee in the direction of your toes as your weight moves forward.
- Stepping too farShorten your step until you can transfer weight smoothly without catching yourself.
- Clenching the hook handBring your fingertips together gently rather than squeezing or forcing your wrist downward.
Safety
An overlong step or abrupt weight shift can cause a loss of balance. Twisting over a planted foot can strain your knee, especially in a low stance.
- Practice on a level, nonslip surface with room to step.
- Keep a stable support within reach if your balance is uncertain.
- Unweight a foot before changing its direction.
- Stop if you feel joint pain or dizziness.
If you have ongoing knee or ankle pain or frequent balance problems, use a higher, supported stance and ask a physiotherapist about suitable modifications.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 1–2
- Target
- 4–8 reps per side
- Rest
- No rest timer
This is a simplified standalone version; count each opening into the stance as one rep and mirror the instructions for the opposite side.